An intermediate 4-day bodyweight program pairing synergistic muscle groups each session for maximum efficiency without any equipment.
An intermediate bodyweight program built around smart muscle pairing — no equipment, just results.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Up | 4 × 8-12 | 90s |
| Wide Push-Up | 4 × 8-12 | 90s |
| Decline Push-Up | 3 × 10-12 | 60s |
| Diamond Push-Up | 3 × 10-12 | 60s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Table Inverted Row | 4 × 8-12 | 90s |
| Doorframe Row | 4 × 8-12 | 90s |
| Superman | 3 × 12-15 | 60s |
| Bird Dog | 3 × 12-15 | 45s |
| Dead Bug | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pike Push-Up | 4 × 8-12 | 90s |
| Decline Push-Up | 3 × 10-12 | 60s |
| Side Plank | 3 × 30s | 45s |
| Bird Dog | 3 × 12-15 | 45s |
| Dead Bug | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 4 × 8-12 | 90s |
| Hip Thrust (Bodyweight) | 4 × 10-12 | 90s |
| Reverse Lunge | 3 × 10-12 | 60s |
| Single-Leg Glute Bridge | 3 × 12-15 | 45s |
| Wall Sit | 3 × 30s | 45s |
The Bodyweight Two-Muscle-Pair Split is 4 days a week, with sessions of about 55 minutes, over 8 weeks.
None. Every exercise in the Bodyweight Two-Muscle-Pair Split uses your bodyweight, so you can do it at home.
The Bodyweight Two-Muscle-Pair Split is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Warm up for 5 minutes before each session. Stop any exercise that causes sharp joint pain. Progress at your own pace.
Track this plan free — sets, rest timers & AI coaching
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